Great question. The first question is: what kind of running are you doing now? You want to make sure that you have a solid base of running before you start thinking about getting faster. It takes time to build up a foundation of cardiovascular and muscular fitness - to teach your legs, lungs, heart, quads, feet, and knees to be accustomed to the act of running. Then you can think about adding some speed workouts to get faster.

For your first "speed" workouts, you can keep it super simple. Your best bet is to start with fartlek, which basically involves alternating between easy and faster bouts of running. You determine how long and how fast you go. You can read more here.

Here are some ideas:

Always warm up first with 10 to 15 minutes of easy running and/or walking. Try to start out running fast and you risk getting hurt.

ON THE ROAD

During any easy run, you accelerate - to the next telephone pole, to a tree, to any landmark. When you have pushed as long and as fast as you want (or can), slow back down to your easy pace. Then when you feel like it, you take off again.

AT THE TRACK

If you have access to a track - often they're open on the public during the summer and after school hours - run easy for 10-15 minutes, then get on the track. On the straightaways, run fast. On the curves, hit your easy pace. Repeat this cycle 3 - 4 times.

AT THE END OF ANY RUN: STRIDES

You might also just start with adding some strides to the end of any easy run.

Strides improve your neuromuscular coordination; your form becomes more fluid. You develop more efficiency as a runner. The result: You get faster. Here are some tips from our former columnist, Ed Eyestone. You can read more here.

Repeat this 4-5 times

1. Finish your easy run at a smooth dirt trail, or a park with a flat, grassy area. A track or straight stretch of road also work well.

2. When you start, gradually accelerate to about 85 percent of your maximum speed for the first third of the stride, hold that pace for another third, and then gradually decelerate over the final third.

3. Your strides should not be timed, and the exact distance of each stride is not critical. About 60 to 100 meters is fine.

4. The easiest way to get a feel for this distance is to do strides on a track or football field.

5. A quick turnover is important for speed. Think "quick arms" and your legs will follow.

6. After each stride, walk around and shake out your legs for 90 seconds.

7. Then stride back in the opposite direction.

8. Don't run too many strides at such a fast pace that your easy day becomes another hard day.

Hope that helps!

Jennifer Van Allen

Special Projects Editor

Runner's World

RRCA & USATF-Certified Running Coach

Author of The Runner's World Big Book of Marathon and Half-Marathon Training

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